Workout of the Day

Fitness

A.  Front Squat @ 41X1, 6 sets of 4 reps; rest 4+ minutes

B. Farmers Carry, 3-5 sets of 20m 

 

Competition

A. Barbell WOD

B. Run or Row
Five sets of:
800m Row or 600m Run @ 75-80%
Rest 4 minutes
*Same split for each set. 

 

Barbell

A. 20 minutes of Clean Complex
4 sets of:
1 Clean + 1 Front Squat + 1 Dip (paused) @ 75-80%

B. 20 minutes of Squat
Front Squat
1 x 3 @ 55%
1 x 3 @ 70%
5 x 3 @ 80%

C. Accessories/Additional Work (optional):
Pick 2-3
1) Medball Throws with Partner, 2 x 5 underhand front & back
2) GHR, 4 x 7
3) Back Extensions, 4 x 7
4) Planks, 3 sets

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